White rice has long been a staple dish in homes all around the world. But people didn’t begin embracing this healthful rice alternative until the brown rice fad took off. When you eat brown rice, you are eating whole grain rice. Because brown rice is less processed than other types, you end up with more nutrients in each grain. Here’s how to prepare brown rice if you’ve decided to switch to it!
Let’s talk a little bit more about white rice and brown rice before we get started with the dish. The bran and germ, the two layers that make up a rice grain, are where the majority of the nutrients and minerals are found. These layers are taken out during the production of white rice. And because of this, brown rice is always considered to be healthier. Karishma Chawla, a nutritionist and lifestyle expert, spoke with HealthShots to learn why eating brown rice has more advantages than white rice. Read on to learn how to prepare brown rice first.
How is brown rice prepared?
1. Take one cup of brown rice (if you are using Basmati rice).
2. Wash the rice properly, and rinse it off thoroughly. Then, shift the washed rice into a pressure cooker. 3. Use the same cup that you earlier used to measure the quantity of rice to fill the cooker with 2 cups of water. (Use the thumb rule: 2 cups of water for 1 cup of rice).
4. Optional: Add 1/3 tsp of salt. Stir it, and close the lid of the pressure cooker.
5. Turn on the flame, and cook the rice for 8 whistles on medium flame.
6. After 8 whistles, turn off the flame, and let the cooker cool down. 7. Once the cooker cools down, open it carefully.
8. You’ll notice that your rice has been perfectly cooked. You may mix it once with a spoon to avoid overcooking of rice. Pro tip: If the rice doesn’t cook well in 8 whistles, you may add 1/3 cup of water, and cook it for 2 more whistles.
9. Brown rice is ready to serve.
Why is brown rice preferable to white rice?
“The key difference is that brown rice has fiber, and white rice is devoid of it. So, brown rice is more beneficial,” tells the expert. So, brown is more beneficial because of the reasons mentioned below.
1. Aids in stabilising blood sugar
Brown rice helps maintain blood sugar balance and prevents insulin surges, according to the expert. Comparatively speaking, brown rice has a lower glycemic index (GI) than white rice. Consequently, blood sugar levels rise more gradually, giving it a better option for those who want to control their blood sugar levels.
2. A high concentration of fibre
According to Karishma Chawla, fibre always aids in feeding the gut bacteria, which reduces inflammation in the body and guards against lifestyle diseases. Additionally, brown rice offers more protein than white rice, which tends to keep you fuller for longer and can help to maintain stable blood sugar levels.
3. More important vitamins and minerals are present.
When compared to white rice, brown rice has a higher concentration of vitamins and minerals, including magnesium, selenium, and vitamin B3.
source from: msn.com
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